Average Male Plyometric Push-Up Reps

Average Female Plyometric Push-Up Reps

How to do the Plyometric Push-Up:

Step 1: Assume a standard push-up position with your hands shoulder with apart. Hands should be position under your shoulders on the floor.

Step 2: Begin exercise by bending at the elbows and lowering your body to the ground, while keeping your body in a straight line.

Step 3: Next, explode up from the down position and push yourself off the ground so that your hands leave the floor.

Step 4: Drop back down onto your hands and immediately lower back down into the next push-up.

Primary

Secondary

Muscles Worked

Primary

Secondary

Details

The plyometric push-up is a plyometrics, cardiovascular, and calisthenics
exercise
that primarily targets the chest
and to a lesser degree also targets the shoulders, forearms, abs, triceps, and middle back
...more

The plyometric push-up is a plyometrics, cardiovascular, and calisthenics
exercise
that primarily targets the chest
and to a lesser degree also targets the shoulders, forearms, abs, triceps, and middle back.

The only plyometric push-up equipment that you really need is the following:
exercise mat. There are however many different plyometric push-up variations
that you can try out that may require different types of plyometric push-up equipment or maye even
require no equipment at all.

Learning proper plyometric push-up form is easy with the step by step
plyometric push-up instructions, plyometric push-up tips,
and the instructional plyometric push-up technique video on this page.
The plyometric push-up is a push exercise for
those with a expert level of physical fitness and exercise experience.
Watch the plyometric push-up video, learn how to do the plyometric push-up,
and then be sure and browse through the plyometric push-up workouts on our
workout plans page!

Featured Plans

Tips

Be sure to exhale as you push up off the floor.

Do not allow your hips to sag. Keep your body in a straight line throughout the exercise.

Do not land on your hands with elbows locked. Try to land as soft as possible on your hands. This can be done by immediately lower yourself back down into a push-up as soon as you hands touch the ground.

Variations

Quickly clap your hands in the air immediately after you push off the ground.

Perform with your feet on a decline bench.

Perform with a weighted vest on.

Types

Force Type: Push

Mechanics Type: Compound

1 Review

Completed quite a few of these on my way to Clap Push-ups! Definitely a necessary step between regular and the clap push-ups. I like to trying to push off higher and higher with each rep (but that's not usually how it goes.. lol).

Featured Plans

Tips

Be sure to exhale as you push up off the floor.

Do not allow your hips to sag. Keep your body in a straight line throughout the exercise.

Do not land on your hands with elbows locked. Try to land as soft as possible on your hands. This can be done by immediately lower yourself back down into a push-up as soon as you hands touch the ground.

Variations

Quickly clap your hands in the air immediately after you push off the ground.